CrossFit WOD – 3/3/16

Metcon (No Measure)

Foam Roll Hips/t-spine

Dead bugs x30

Clam x15

PVC passthroughs x10

2 rounds

Metcon (AMRAP – Rounds and Reps)

Choose one

15min Amrap

Air dyne 20cal

x5 Mu

x15 GHD Sit-up

15min Amrap

Row 20cal

x10 ring rows-to-Dips

x20 Weight Sit-ups

No mixing of movements. The latter of the two is a modified version of the first one. Apply yourself and be patient on the movements prescribed and it will progress you to the higher skilled movements.

Metcon (Distance)